FOOD FOR THE BRAIN: EAT YOUR WAY TO HAPPINESS!

Eating healthy is more than just taking care of your physical well-being. Most of the people around us eat – for weight management, for glowing skin, and to detox their body. But how many of us eat for brain health? The WHO states that “At some point in their lifetime, 1 in 4 people will suffer from a mental or neurological disorder.”

Did you know? Research has found that nutritious food isn’t just good for the body but also great for the brain.

Your nutrition consultant will always advise you to avoid heavily processed food and rely on fiber-rich food, natural food, and more colors as they help regulate your mood. Nutritional Psychiatry makes it easier for us to choose nutrient-rich food that can help us in treating or prevention of Mental Health Problems. The nutrients that should be part of our regular meals include-

Iron – That can be found in Spinach, Nuts like Peanuts, Pecans, Walnuts, Pistachios, Raisins, Apricots, Pumpkin Seeds, Tofu, Cooked Beans, Chicken, Salmon, and Red Meat. Deficiency of Iron is among the prime nutrients that have been linked to Depression.

Zinc– Found in Legumes, Seafood, Nuts, and Dairy, Zinc is linked with functions like Learning and Behavior playing a vital role in managing the mental health of a person. Also, Zinc can increase the amount of available Omega-3 Fatty acids in the body.

Folate– Folate Rich Foods should be consumed daily as there might be a link between low levels of Folic Acid and Depression. For Folate Rich Food one can choose from Beans, Lentils, Fortified Cereals, Dark Leafy Greens, Sunflower Seed, and Avocados.

Omega 3– Found in Fish like Salmon, Mackerel, Tuna, Herring, Sardines, Nuts like Flaxseeds, Chia Seeds, Walnuts and Plant Oils like Flaxseed Oil, Coconut and Olive Oil, these Healthy Fatty Acids are associated with enhancing one’s memory, thinking power and mood.

Antioxidants– Fruits like Plums, Cherries, Prunes, Strawberries, Oranges, and Apples. Vegetables like Kale, Beets, Broccoli and Artichoke. Beans like Red Kidney Beans and small dried beans are loaded with antioxidants. Food rich in antioxidants may help ease symptoms of anxiety disorders.

Fermented Food – Famous for gut health benefits, fermented food can help reduce anxiety, stress, and depression ensuring your brain is robust and healthy. The food includes Kefir, Sauerkraut, Kimchi, Kombucha and Yoghurt.

Herbs– One can turn to herbs like Chamomile, Saffron, Lavender, and Ginseng to improve mental clarity, reduce the effects of stress, improve sleep, reduce anxiety and improve your energy levels.

Food intake has a direct impact on various biological systems and mechanisms that factor in for depression, including oxidative processes, the functioning of the immune system, and levels of brain proteins. ALWAYS REMEMBER! High fat or high sugar diet is bad for gut health and therefore, your brain.

[ea_bootstrap width="800px" layout_cols="2"]